Yea best thing you can do is go with a beginner program and work through the soreness. If you feel sore give yourself a little more rest but don't do a weak workout to avoid soreness. I always feel like I didn't do a good workout if I don't feel sore a day or two later. The more your lift the harder it is to get sore.

“The bottom line, if you're getting the DOMS on a regular basis, your nutrition sucks.”From Kiefer himself: part 2 --Meadows Interview w/ Kiefer

Agreed, but they shouldn't last long. Here's more of the same paragraph:"The studies on DOMS (delayed onset muscle soreness) always intrigued me because, although the soreness can last a few days, biochemically, muscle respond just as they do when there's no DOMS within 48 hours. The research also shows that you should also really only experience the DOMS once or twice (assuming you continue your training regimen), but I was like you, experiencing them regularly but still gaining. As I progressed and started including higher quality protein powders--gave up crap like Muscle Milk and Designer Whey--I noticed it stopped. What I later found out is that eccentric loading, in particular, triggers damage in skeletal muscle mitochondria which can cause calcium ion leakage. It's these ions that make you sore the next day. It happens pretty much every time you train heavy. But this also triggers several protective responses like the heat shock factor cycle. Your body actually builds up proteins to protect against residual damage, but it needs adequate vitamin and protein supplies to do so effectively. The bottom line, if you're getting the DOMS on a regular basis, your nutrition sucks."

I am almost like you man, 148lbs, 29 years old and 5'9. I also back loaded for 2 months and was seeing almost no results. I recently started doing the ICE CREAM 5X5, and it is a great program! I am definitely lifting heavier, and I can already start seeing my leg muscles which is something I never had. I also play soccer twice a week and the workout has been helping me a lot for this.I am backloading almost everyday (yes, even the days I don't lift). I do notice I get a little more bloated the days I backload on junk food (pizza, restaurant food, or any sort of processed food) vs when I do clean foods (potatoes, white rice, etc) however after one or two ULCs the bloating goes away. Keep on it man it will come sooner or later.One newbie quick question about creatine, because Kiefer talked a lot about it on his paper but I notice that there is not Creatine on the CARB SHOCK. Should I be using creatine before and after my workouts? If so how much? I have been just doing 1 tbsp of coconut oil, 200mg of caffeine and 30g of protein for pre workout and 1 scoop of carb shock with 15g of whey 1hr after my workouts.

Great thanks!